Evolution

[omerta2010]

That does look brutal.

try it, you'll like it






well after you can walk again in a few days you will.


I'm still trying to catch up to Juggernaut since we're on the same program with the same schedule.

 

[davegmb]

How's the body holding up? Apparently there's a new modern warfare out soon!

 

[omerta2010]

Just really sore, but no tweaks or pinches so I'm really happy so far. I think it helps that I have to check my ego on the weights to be able to get the required reps.

I love how quick you see changes in the mirror after a long layoff.

MW3 comes out the second week of Nov. I'm debating if I want to get Gears of War 3 this weekend as well.

 

[omerta2010]

Cycle 1, Week 3, Day 1:

Assisted Pullups:
Triple drop: (-110,-120,-130) x 5+5+5, 5+4+4, 5+4+4
Hammer ISO Row:
Triple drop: (200,180,160) x 5+5+5, 5+5+5, 5+5+5
Close Grip Pulldown:
Triple drop: (120,110,100) x 5+5+5, 5+5+5, 5+5+5
Straight Arm Pulldown:
80 x 20,17,15
Facepulls:
100 x 20,20,18
Kelso Shrug:
100/side x 20,17,17
Cable Curls:
65 x 20,15,15

 

[omerta2010]

Cycle 1, Week 3, Day 2:

Deadlift:
Triple drop: (245,225,205) x 5+5+5, 5+5+5, 5+5+4
Good Mornings:
Triple drop: (115,105,95) x 5+5+5, 5+5+5, 5+5+5
Pull Through:
Triple drop: (80,70,60) x 5+5+5, 5+5+5, 5+5+5
Hyperextensions:
BW x 10,9,8
Seated Leg Curls:
80 x 20,18,17

 

[x~factor]

Triple drop sets of 5+5+5 looks crazy enough to work! I might just give it a try.

 

[davegmb]

Yeah that program intimidates me

 

[JennyB]

Just really sore, but no tweaks or pinches so I'm really happy so far. I think it helps that I have to check my ego on the weights to be able to get the required reps.

I love how quick you see changes in the mirror after a long layoff.

Nice work buddy! I like hearing that your pain and teak free! Dropping the weights is tough .. I know all about it.

Yeah that program intimidates me

Ditto

 

[juggernaut]

Teak?

 

[juggernaut]

Yeah that program intimidates me

It's a great program Dave. I plan on beating myself silly with it.

 

[omerta2010]

Teak?

Yep, no stick up my ass like some others I see every day.

 

[omerta2010]

It's a great program Dave. I plan on beating myself silly with it.

So what's your plan after, gonna go back to back with it, or do a short program to bridge. Or maybe just take a week off?

I've kinda thought it would be cool to take a week off, and then do a 5/3/1 with the deload going right into another round of getbodybuilding.

My definate fav 5/3/1 and so far second fav.

 

[omerta2010]

Nice work buddy! I like hearing that your pain and teak free! Dropping the weights is tough .. I know all about it.



Ditto

Thanks for stopping by. I think I lured you in with the bacon in my avatar.

 

[omerta2010]

this is funny.
Rhode Rules

 

[omerta2010]

Cycle 1, Week 3, Day 3:

Incline Bench:
Triple drop: (135,125,115) x 5+5+5, 5+4+4, (115,105,95) 5+5+5
Military Press:
Triple drop: (75,65,55) x 5+5+5, 5+5+5, 5+5+5
DB Flat Bench:
Triple drop: (55,45,35) x 5+5+5, 5+5+5, 4+4+5
Leaning Side Laterals:
10 x 20,15,15
Cable Flyes:
45/side x 15,12 40/side x 15Rope Overhead Extension:
65 x 20,13, 60 x 13

 

[omerta2010]

Cycle 1, Week 3, Day 4:

Squat:
Triple drop: (225,205,185) x 5+5+5, 5+5+5, 5+5+5
Step Ups:
Triple drop: (45,35,25) x 5+5+5, 5+4+4, 5+4+4
Leg Press:
Triple drop: (460,410,360) x 5+5+5, 5+5+5, 5+5+5
Bench Jumps:
BW x 20,20,17
Leg Extensions:
100 x 20,17,14

 

[x~factor]

I'm jumping on the bandwagon. Doing a little bit of triple drop sets on some excercises.

 

[jagbender]

this is funny.
Rhode Rules

yes it is!

 

[omerta2010]

Cycle 2: Week 1: Day 1: Workout B
Assisted Pullups:
-90 x 5,5,5,5,4
Hammer ISO Row:
210 x 5,5,5,5,5
Close Grip Pulldown:
150 x 5,5,5,5,5
Straight Arm Pulldown:
100x18
Facepulls:
120x20
Kelso Shrug:
120/side x 20
Cable Curls:
75x20

 

[juggernaut]

How's that pukey feeling when doing the cable curls at the very end? sickening pump isnt it? I did it the other day with All Out and it was friggin horrible!

 

[jagbender]

Nice solid workout !

 

[davegmb]

this program your doing O, i think i would feel ill after every workout, how is your nervous system holding up?

 

[omerta2010]

thanks Jag.

Dave the first 3 week cycle was pretty rough, definately a different feeling from doing the 5/3/1 and other programs. This high rep stuff is a killer, but the pump and burn make ya feel huge when your done. Beaten but huge. Been sick this week so not sure if I'm adapting to the soreness or not.

Have a great weekend.

 

[omerta2010]

How's that pukey feeling when doing the cable curls at the very end? sickening pump isnt it? I did it the other day with All Out and it was friggin horrible!

the burn is probably the most intense of all the stuff in this program.

next week I want to add the all-out back in, I haven't been using it while taking the strike. But noticed that you and Joe both take them both so I might have to do both once my next shipment of strike comes in.

 

[omerta2010]

Cycle 2: Week 1: Day 2: Workout C
Deadlifts:
295 x 5,5,5,5,5
Good Mornings:
115 x 5,5,5,5,5
Weighted Hip Thrusts:
95 x 5,5 115 x 5,5,5
Hyperextensions:
BWx15
Seated Leg Curls:
100x20
Seated Calf Raise 3count pause:
115 x 20,19,16 i think I'm dehydrated from being sick because they were cramping up today

Weight no the deads is coming along slowly but pain free so far **crossing fingers**

 

[x~factor]

Lower back pain when doing deads?

 

[omerta2010]

Lower back pain when doing deads?

I've had a bulging lumbar disc for the last few months. That's one of the reasons I got so inconsistent. Took about 8 weeks to not have the top of my foot numb. But I'm easing back into it and so far so good, plus this program with the higher rep schemes keeps me from going overboard.

 

[omerta2010]

Pretty much anything with weight made me want to die for that time.

But the good part is I'm back and ready to kick some ass

 

[x~factor]

I've had a bulging lumbar disc for the last few months. That's one of the reasons I got so inconsistent. Took about 8 weeks to not have the top of my foot numb. But I'm easing back into it and so far so good, plus this program with the higher rep schemes keeps me from going overboard.

Oh right, I remember now. That was some scary shit. Glad you're all recovered from it.

 

[juggernaut]

How do you like the thrusts?